The 2022 CrossFit season is well underway and top athletes are one step away from qualifying to the CrossFit Games. This means many of the CrossFit Semifinal workouts – the events athletes will tackle to determine who gets invited to the Games – have been released.
For 2022, all 10 Semifinals will happen in-person, which means all events had the freedom to program four of their workouts, with CrossFit programming two.
Semifinals serve as the last stage of competition before the Fittest Man and Woman on Earth are established. They are independent events that have partnered up with CrossFit and grant the top athletes an invite to the CrossFit Games – the number varies from region to region.
Here is a selection of tough CrossFit Semifinal workouts programmed for this year.
Read more: How to Watch the 2022 CrossFit Semifinals
10 Tough CrossFit Semifinal Workouts 2022
Programmed by CrossFit
These two workouts will be completed by all athletes around the world regardless of their Semifinal event.
2014 Regional Event 5
10 rounds for time:
- 1 legless rope climb – 15 feet
- Run 170 feet
Time cap: 11 minutes
This workout is a sprint, expect to work hard from the start.
Barbell complex
3 attempts for max load of:
- 3 cleans
- 2 front squats
- 1 jerk (shoulder-to-overhead)
If you’re planning to use up all three attempts, just remember that the last complex will amount to having 15 front squats close to your max load. Recover accordingly between attempts.
Torian Pro
MCX Final
For time:
- 1000m row
- 100 double unders
- 10 deadlifts 185/125kg
Time Cap: 7 minutes
Heavy on the cardio, this Semifinal workout will require you to go fast from the start but leave enough in the tank for the deadlifts.
Don’t Stop Me Now
In 2 minutes:
- 15 chest to bar pull-ups
- 15/10 echo bike cals
- Max snatches 47/34kg
Rest 2 minutes, then repeat until 60 snatches are completed. 4 round cap.
You’ll need to complete at least 15 snatches per round to finish inside the cap, so manage your two minutes of work accordingly. The snatch weight should make this goal manageable, but go into the workout with a pace plan and try to figure out how long it will take you to finish the first two portion of the workout.
Try to perform the snatches unbroken, as you’ll have two minutes to recover between rounds.
Find all workouts for this Semifinal here.
Lowlands Throwdown
“Jigsaw”
2.5 minute to perform
- 27 chest to bar pull-ups
- 27 dumbbell thrusters 22,5/15 kg per hand
- max reps burpee box jump overs 24/20 inch
2 minute to perform
- 21 chest to bar pull-ups
- 21 dumbbell thrusters 22,5/15 kg per hand
- max reps burpee box jump overs 24/20 inch
1.5 minute to perform
- 15 chest to bar pull-ups
- 15 dumbbell thrusters 22,5/15 kg per hand
- max reps burpee box jump overs 24/20 inch
1 minute to perform
- 9 chest to bar pull-ups
- 9 dumbbell thrusters 22,5/15 kg per hand
- max reps burpee box jump overs 24/20 inch
1 min rest between segments
Make sure you go all-out on the burpee box jump overs and use that minute rest wisely. Don’t underestimate that last minute of work.
“Die Hard With A Vengeance”
For time
- 40/32 calorie echo bike
- 20/16 bar muscle-up
- 10 overhead squat 100/70 kg
Time Cap: 5 minutes
The workout’s name should give you enough of a clue of how this is meant to make you feel. Go hard from the start and know you’ll be able to recover when you’re done, this is a sprint.
Find all workouts for this Semifinal here.
Syndicate Crown
Skiing With Karen
For time 10-20-30-40-50 reps of:
- Concept2 SkiErg Calories
- Wall Ball Shots (20/14) to 10’ Target
- GHD Situps
After every round:
- 80’ Handstand Walk (40’ unbroken sections)
Time Cap: 25 minutes
The workout will start easy and escalate quickly, be prepared for that and remember to keep breathing throughout.
Jackie Style
For time:
- 1K Row
- 50 Thrusters (45/35)
- 60 Chest to Bar Pullups
- 50 Thrusters (45/35)
- 1K Row
Time Cap: 15 minutes
Get into a rhythm and chip away at the reps. Prepare a plan on how you’d like to break up the reps and stay consistent throughout.
Find all workouts for this Semifinal here.
MACC
Midline Sadness
For Time:
- 50 GHD Situps
- 30′ Handstand Walk
- 30 Overhead Squats (145/95 lb)
- 60′ Handstand Walk
- 40 GHD Situps
- 60′ Handstand Walk
- 20 Overhead Squats (165/115 lb)
- 90′ Handstand Walk
- 30 GHD Situps
- 90′ Handstand Walk
- 10 Overhead Squats (185/135 lb)
Time Cap: 14 minutes
Another self-explanatory workout through its title, Midline Sadness will feel your core burning.
Hardcore Parkour
For time:
- 2KM Echo Bike
- 30 Toes To bar
- 50 Alternating DB Snatch (70/50 lb)
- 30 Toes to bar
- 20 burpee box get over (48/40 lb)
Time Cap: 15 minutes
A burpee box get over requires an athlete to get over the box to the other side however they see fit; landing on top of the box is allowed, but not required.
Find all workouts for this Semifinal here.
Image Sources
- Fitness and CrossFit news: Courtesy of CrossFit Inc.
- cardio by Bastien Plu Unsplash (15): Bastien Plu on Unsplash
- dani speegle box jump over: Photo courtesy of CrossFit Inc.